1. Winter Training Workouts for 22 – 28 December

2. Strength Workouts for the Week of 22 Dec 2014 Upper Body WorkoutLower Body WorkoutBodyweight Workout 3 sets per exercise and 6-9 reps per set. 1.5-2min rest between sets. 1) Tricep extension 2) Bicep curl 3) Hammer curl to press 4) High pull 5) Shoulder press 6) Bench row 3 sets per exercise and 6-9 reps per set. 1.5-2min rest between sets. 1) Step ups with weights 2) Offset dumbbell lunge 3) Bulgarian split squat 4) Single-arm dumbbell snatch 5) Barbell box lunge 6) Sumo (wide-stance) squat with dumbbell Complete as much as you can in 25 minutes: 1) 5 reps of the inchworm (usually part of a dynamic warm-up; see https://www.youtube.com/watch?v=TPv AZNmzc2w ) https://www.youtube.com/watch?v=TPv AZNmzc2w 2) 20 regular grip pushups 3) 20 x 4-count mountain climbers 4) 20 burpees w/o pushup 5) 20 wide grip pushups (hands a few inches farther apart than regular pushup) 6) 30 x 4-count bicycles 7) 20 narrow grip pushups (hands a few inches closer together than regular pushup) 8) 30 lunges on each leg 9) 30 x 4-count mountain climbers Before each workout: Do an 8-10min cardio/calisthenics warm-up. After each workout: Cool-down and stretch for 10 minutes. Hold each stretch for 20-30 seconds. Short on time? Do as much as you can.

3. Notes for strength training with weights 3 sets per exercise and 5-8 reps per set. Select weight so that fatigue/shaking near end of second set. Rest for 1.5-2 minutes between sets. Maintain ratio of 2:1 for recovery motion : primary movement to maximize workload. Use proper form. See PowerPoint files. If you have questions, ask a coach. If you have not done an exercise before, learn the proper movement before adding weight. You can always add more weight the next set. Safety first. INVERTED ROW:

4. Ergs/Cardio for the Week of 22 Dec 2014 Workout 1Workout 2Workout 3Workout 4 4 min progressive warm-up. 20 minute steady state. Effort level: Able to say a 3-5 words at a time or ~15 sec above your 4K split. 4min progressive cool down. 4 min progressive warm-up. 20 minutes: 6min / 22spm / 60% 5min / 24spm / 70% 4min / 26spm / 80% 3min / 28spm / 90% 2min / 30spm / 100% 6 min progressive cool down. 4 min progressive warm-up. 20 minute steady state. Effort level: Able to say a 3-5 words at a time or ~15 sec above your 4K split. 4min progressive cool down. If you have limited access to an erg or want to enjoy the warm weather, jog, bike or swim, etc. Note: This is a lighter week to accommodate travel/holidays and prep for a 2K test next week. If you have been training, take a day off. If you have not been doing much so far this winter, go for a run or erg and do the following: 10 min at 60-70% 2 min at 80% 5 min at 60-70% 2 min at 90% 5 min at 60-70% 2 min at 100% 5 min at 60-70%

5. Notes for erg/cardio workouts Progressive warm-up= – Over the prescribed amount of time, build from ¼ pressure to full pressure in roughly equal increments Example: 6 minute progressive warm-up – 0-1.5min at 1/4 pressure – 1.5-3min at 1/2 pressure – 3-4.5min at 3/4 pressure – 4.5-6min at full pressure Progressive cool-down= – Over the prescribed time, work down from full pressure to ¼ pressure in roughly equal increments Inverse of the example warm-up above

6. Winter Training Cycle End of November through mid-January – Strength building – Base development Mid-January through February – Convert max strength to explosive power March and April – Rhythm and explosiveness – High intensity intervals – Anaerobic threshold work